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New Year, Better Sleep: Our Top Tips for a Serene Sleeping Routine

We’ve all had those nights. Tossing and turning, waiting for sleep to come. Sometimes, no matter how physically and mentally tired we are, sleep just won’t come. 

Not only is it frustrating, but it can also impact how we feel, act, and perform the next day. Our work can be affected, and it can take a toll on our relationships if it turns into a regular occurrence.  

A good night’s sleep is a vital part of our general physical and mental wellbeing. From repair and restoration of our bodies through to maintaining cognitive function and good mental health, most experts agree that sleep is vital in maintaining an overall good quality of life.  

So, how can we improve our sleeping habits and routines so that we get better, healthy sleep in 2023? 

Getting to the Bottom of Poor Sleeping Habits 

You can’t improve your sleeping routine without first finding out what the problem areas are.  

And it’s important to remember that there’s no ‘one-size-fits-all’ remedy for a good sleeping routine. The key to getting healthier sleep is to understand what’s affecting your routine and implementing steps to combat it.  

Below, we’ll explore some common causes of low-quality sleep and some tips on how to remedy them for better sleep.

Cause(s)Possible Solution(s)Recommended Sleeping Aids
Poor sleeping environment 
Too bright; too noisy; too warm. All these elements can have a detrimental effect on your sleep, making it nigh on impossible to fall into a calm slumber. 
Adjust your room 
Invest in blackout curtains to block outside light (especially if you need to sleep during the day) and use earplugs or a white noise machine to block out any noise. Additionally, ensure your bed itself is a comfortable place to be – for example, ensuring you have a comfortable pillow for your sleeping style and ensuring your duvet isn’t too thick and overheating you.  
S8 Adjustable Embrace Pillow 
Adjustable and huggable, this pillow is ideal for stomach and side sleepers. 3D mesh ensures free air circulation to keep you cool, and its unique shape is perfect for cuddling.  
Too much screen time/blue light 
In the era of the smart phone, spending too much time on our phones is a big no-no for healthy sleep. Unfortunately, as is the nature of many of our jobs, it can’t always be avoided. 
Soothe your tired eyes 
In an ideal world, we would expose ourselves to less blue light. Where this can’t be achieved, enlist the help of an eye massager that will soothe tired eyes and make it easier to drift off. 
S8 Eye Massager Power Eyes 
The perfect partner for strained eyes, this neat little gadget features a rechargeable battery that lasts several hours and a compact design that means it takes up next to no space – ideal for travelling! 
Excess consumption of caffeine/nicotine 
It’s a vicious cycle – we struggle to stay awake, so we turn to caffeine. Then, we struggle to sleep because we’ve consumed caffeine.  
Cut out caffeine 2-3 hours before bed 
This requires some willpower and commitment – but there’s no need to go cold turkey. Aim to cut out caffeine 2-3 hours before you plan to go to bed to give your body a chance to get the caffeine out of your system. If you need a warm drink before bedtime, opt for a malt drink, or perhaps decaffeinated or herbal tea.  
Herbal tea 
Some herbal teas actually promote good sleep! 
Look out for Valerian Root, Chamomile, and Lavender. Often, these will be combined in a ‘sleepy time’ tea designed to help you nod off.  
Stress and anxiety 
Nothing’s worse than being desperately tired, but your brain won’t switch off for racing thoughts of this, that, and more. No matter how hard we try, sometimes those thoughts just won’t stop and sleep won’t come. 
Develop a Relaxing Pre-Sleep Routine 
Whilst stress and anxiety may never be completely banished, there are some steps you can incorporate into a pre-sleep routine that can help. Try meditation and yoga or listening to calming music or white noise. Plus, a lavender-scented candle can help more than you may think. 
ZEMK Care’s The Goodnight Duo 
15 months in development, the ZEMK Care Goodnight scents have been carefully blended by British experts to create a soothing aroma that promotes a better night’s rest. 
Featuring a Lavender & Chamomile scented candle and Lavender & Lovage pillow mist, this duo aims to help you leave the stresses of the day behind and drift off.  
Shift work or jet lag 
Whether you’re working the night shift or travelling the world for business meetings, both will have a marked effect on your circadian rhythm (your body’s internal clock).  
Light therapy and consistent sleep schedule 
Where possible, stick to a routine with your sleep, and consider using light therapy to regulate your body’s internal clock, and in turn your sleeping habits.   
S8 Pegasi Light Therapy Smart Glasses 
These Bluetooth light therapy smart glasses regulate the melatonin in your body – the hormone which regulates your sleep – and serotonin, thought to have a positive influence on mood, emotion, and sleep. Using these glasses for 20-40 minutes a day can have a positive impact on your sleep. 

The key to addressing your own sleeping routine is understanding which of these causes applies to your own sleeping habits and working to address them in a way that works for you. Once you’ve figured this out, you’re well on your way to better sleep. 

Happy dreaming!